How Many Calories Are In 4 Boneless Thighs?

November 12, 2025 •

4 min read

Chicken thighs are a flavorful and affordable option enjoyed by many home cooks due to their juicy texture. However, for those tracking their nutritional intake, a key question is: how many calories are in 4 boneless thighs? The answer varies, primarily depending on the size of the thighs and the cooking method used.

Quick Summary

The calorie count for 4 boneless, skinless chicken thighs can range significantly based on size and preparation. A typical serving of four average-sized, cooked thighs is approximately 832 calories, with macros fluctuating based on cooking method and added ingredients.

Key Points

Variable Calorie Count: The calorie count for four boneless thighs is not fixed and varies based on size and cooking method.
Estimate for Average Size: Four average-sized, cooked, boneless, skinless thighs contain approximately 832 calories based on nutritional data for 116g portions.
Cooking Method Impacts Total: Leaner methods like grilling or baking result in lower calories, while pan-frying or deep-frying adds substantial calories from cooking fats.
Higher Fat Than Breast: Boneless thighs contain more fat than chicken breasts, but this includes healthy monounsaturated and polyunsaturated fats.
Rich in Nutrients: Beyond calories, chicken thighs are an excellent source of protein, iron, zinc, and B vitamins.
For Accuracy, Measure Raw: For precise calorie counting, weigh the chicken raw before cooking and factor in all added ingredients.

Calorie Breakdown: Understanding the Variables

Pinpointing an exact calorie count for 4 boneless thighs is challenging due to several variables. The weight of the raw meat, whether the skin is included, and how it is cooked all play significant roles. For example, a single average-sized, cooked, boneless, skinless chicken thigh (approx. 116g) contains about 208 calories. Therefore, four of these thighs would contain approximately 832 calories ($4 imes 208 ext{ kcal}$). This is a useful baseline, but it's important to remember that thighs vary in size. If using raw chicken, you should weigh it before cooking to get the most accurate calculation, accounting for moisture and fat loss during cooking. A raw boneless, skinless thigh (approx. 112g) is about 170 calories, so four would be around 680 calories, with some fat rendering out during cooking.

Size Matters: How to Get an Accurate Count

To achieve the most accurate calorie count, use a food scale to weigh your chicken thighs before and after cooking. A common rule of thumb is that cooked chicken has a higher calorie density per gram than raw chicken because moisture and some fat are lost during the cooking process. Many online nutritional databases provide figures for both raw and cooked weights. Additionally, remember that a typical store-bought chicken thigh might not be the same size as the average weight used in nutritional charts. Always verify the weight of your specific chicken package to get a precise number.

The Impact of Cooking Methods on Calories

The way you prepare your chicken thighs can dramatically alter the final calorie and fat content. Baking or grilling with minimal oil will yield a different result than deep-frying. Added fats like butter or cooking oil contribute calories, as do breading or glazes. The following table illustrates how different cooking methods can impact the calorie and fat content for four boneless, skinless chicken thighs.


Cooking Method	Added Calories (Estimate)	Estimated Total Calories (4 Thighs)	Notes
Grilled/Baked	Minimal, from a light spray of oil	~832-850	Leanest option; fat renders off during cooking.
Pan-Fried	Moderate, from oil added to the pan	~900+	Absorbs additional fat from the cooking oil.
Deep-Fried	Significant, from batter and oil	~1000+	Adds the most calories and fat due to absorption.
With a Glaze/Sauce	Varies, depending on sugar content	Adds 50-200+	Syrupy sauces or sugary glazes increase the final count.

More Than Just Calories: Macronutrients and Health Benefits

While the calorie count is a main consideration for many, it's also important to consider the other nutrients packed into chicken thighs. As dark meat, chicken thighs contain more fat than lean chicken breasts, which contributes to their richer flavor and moisture. However, a significant portion of this fat consists of healthy monounsaturated and polyunsaturated fats.

Macronutrient Breakdown for Cooked Boneless, Skinless Chicken Thigh (per 116g):

Protein: 28.8 g
Fat: 9.5 g
Carbohydrates: 0 g

Beyond the primary macros, chicken thighs are also a good source of essential vitamins and minerals, including:

Iron: Vital for preventing anemia and supporting healthy blood.
Zinc: Important for a robust immune system and cellular function.
B Vitamins (B3, B6, and B12): Essential for energy production and metabolism.

Tips for Accurate Calorie Counting and Healthy Preparation

For those who prioritize accurate calorie counting, especially for weight management, following a few best practices can make all the difference. While relying on general estimates is okay, a more precise approach can help you stay on track.

Measure Raw: Always measure your chicken before cooking. This provides the most consistent baseline, as cooked weight can vary with the amount of moisture lost. Use a food scale for precision.
Account for Added Ingredients: Any oil, sauce, or marinade you use will contribute to the total calorie count. Be sure to measure these ingredients and factor them into your final tally.
Use Lean Cooking Methods: If you are trying to minimize calories, stick to grilling, baking, or air-frying. These methods use less oil and allow excess fat to drain away, reducing the total fat content.
Buy Skinless: Opting for skinless thighs is an easy way to reduce the overall fat and calorie load, as most of the fat is concentrated in the skin.

Conclusion

In summary, the number of calories in 4 boneless chicken thighs is not a fixed figure. An average estimate for cooked, skinless, and boneless thighs is around 832 calories, but this can fluctuate based on size and preparation. The key takeaway is that the cooking method significantly influences the final calorie count, with pan-frying and deep-frying adding considerable fat and calories. For the most accurate number, weigh your meat and account for all added ingredients. Regardless of the preparation, boneless chicken thighs remain a nutritious and flavorful source of protein, iron, and other essential nutrients, offering a satisfying alternative to chicken breast.

For more nutritional information on various cuts of chicken, check out this guide from Healthline: How Many Calories in Chicken? Breast, Thigh, Wing and More.

Frequently Asked Questions

Both chicken breasts and thighs are healthy protein sources. However, chicken breasts are leaner with fewer calories and fat, making them ideal for low-fat diets. Thighs contain more fat and slightly more iron and zinc. The 'healthier' option depends on your specific dietary goals.

Yes, cooking can change the calorie count. During cooking, moisture and some fat render out, concentrating the calories in the remaining meat. Additionally, the cooking method (e.g., frying) and any added ingredients significantly impact the final calorie total.

For the most accurate calorie counting, it is best to weigh and measure your chicken in its raw state. Standard nutritional data often uses raw weights as a baseline. If measuring after cooking, remember that weight is lost, and the calorie density per gram increases.

To reduce calories, choose skinless, boneless thighs and use low-fat cooking methods such as grilling, baking, or air-frying. Avoid deep-frying and limit heavy sauces or glazes, as these can add significant calories.

No, not all boneless thighs have the same calorie count. Calorie content varies depending on the size of the thigh and how it was processed. For instance, a small thigh will have fewer calories than a large one.

The primary macronutrient in boneless chicken thighs is protein. They are a rich source of protein, which is essential for building and repairing muscle tissue.

Yes, boneless chicken thighs are an excellent choice for low-carb and keto diets. They contain virtually zero carbohydrates, providing a good source of protein and fat to keep you full and energized.